Michael C Hall Workout
To get in shape for his role as Dexter, Michael C Hall tapped celebrity trainer Gregory Joujon-Roche. Gregory Joujon-Roche, who charges $5,000 per week, comes with a support team. He makes sure his clients have access to a masseuse, nutritionist, martial arts instructor, yoga instructor, and core trainer. Much like Dexter has a full team working with him, the Michael C Hall Workout utilizes a full team.
Michael C Hall Workout Monday Routine = Chest & Shoulders
- 1 hour cardio on Treadmill (@2% Incline) with Abs Intervals
- 1-2 hours weightlifting: Chest / Shoulders Focus
The Monday routine starts with cardio. Michael C Hall, who plays Dexter Morgan, trains with Gregory Joujon-Roche. Greg suggests using a heart monitor to make sure you’re at the correct heart rate levels. Here’s the Michael C Hall treadmill/abs routine:
- Do 20 minutes on Treadmill (@2% Incline)
- After 10 minutes, make sure you’re heart rate is @75%
- After 20 minutes, stop and do these three core abs exercises: (Ab Circuit)
- Accordion Crunches
- Side Bridges
- Supermans
- 2 minutes treadmill @ 85% heart rate (160 BPM)
- Repeat Ab Circuit (x4 times total sets)
- Do 2 minute sprint between each ab circuit
- After 4th set of abs, end with run on treadmill for 5 minutes @87%
After doing cardio/abs, they would have specific body parts they would work on. They would start each weak with chest / shoulder muscles. Here’s the Monday weightlifting routine:
- Dive Bombers
- Dumbbell Bench Press
- Advanced Chest Flys
- Cable Flys
- Military Press
- Shoulder Workout Plan: Lateral Flys
- Front Raises
- Barrel Flys
- Rep-Out Push-Ups (as many as you can)
When doing Dive Bombers, trainer Gregory Joujon-Roche says:
Stretch your abs and lower back, really open them up. Point your pinkie outward, and spread your fingers. This takes the tension off your neck, and puts it into your triceps and rear deltoids.
Michael C Hall Workout Tuesday Routine = Legs
- 1 hour yoga / stretching
- 1-2 hours weightlifting: Legs Focus
- 1 hour martial arts
Here’s the Tuesday Legs Focus Weightlifting Routine:
- Single-Leg Squats
- Lunges with a Kick
- Lateral Shuffle Cardio Interval (3, 1-minute bursts)
- Duck Squats
- Leg Extensions
- Mountain Climbers Cardio Interval (2 sets of 15 each leg)
- Calf Raises
- Hanging Leg Raises
- Skater Lunges Cardio Intervals (20-30 jumps each side)
Martial Arts: Hold a 10 lb. dumbbell for all these moves:
- Jab-Cross Combinations (25 reps)
- Jab-Cross-Roundhouse Kick (25 reps)
- Jab-Cross-Roundhouse Kick-Jab-Cross-Hook (20 reps)
- Snap-and-Roundhouse Combo (50 kick)
- Roundhouse Kicks (Rapid Fire 50 kicks)
- Thai Knee-Abs
Michael C Hall Workout Wednesday Routine = Abs
- 1 hour outdoor run (6-8 miles)
- 1-2 hours weightlifting: Abs Focus
Here’s the Wednesday Abs Focus weightlifting routine. It starts with the Treadmill Cardio/Abs Routine.
- Do 20 minutes on Treadmill (@2% Incline)
- After 10 minutes, make sure you’re heart rate is @75%
- After 20 minutes, stop and do these three core abs exercises: (Ab Circuit)
- Accordion Crunches
- Side Bridges
- Supermans
- 2 minutes treadmill @ 85% heart rate (160 BPM)
- Repeat Ab Circuit (x3 more times)
- Do 2 minute sprint between each ab circuit
- After 4th set of abs, end with run on treadmill for 5 minutes @87%
For the abs, Gregory Joujon-Roche wants you to go to failure. But, if you’re numbers-focused then aim for 5 sets: 10-15 reps per set, 60 secs rest between sets.
- Reverse Crunches
- Jackknifes
- Plank Extensions
- Elbow Side Planks
- V-Ups
- Bicycle Crunches
- Lower Leg Curls
- Weighted Decline Sit-ups
- Hip Flexions with a Punch
Counting reps isn’t what’s important. Instead, Michael C Hall’s trainer, Gregory Joujon-Roche, wants you to reach a breakthrough moment:
Looking for more Workouts For Men? Get The Best Male Workouts Here! Continue to Page 2 >>In the breakthrough moment, you teeter on the edge of failure, because you’re not sure that you can perform even one more rep. Your muscles say you can’t. Your mind says you can. Who wins?
What's Next
- The Rock Workout: How Dwayne Johnson Gets His Pump
- Jay-Z Workout & Diet: How Jay-Z Uses Power Moves
- Matthew McConaughey Workout & Diet: Get His Weight Loss Routine
- Leonardo DiCaprio Workout And Diet: For Departed & Gangs Of New York
- Tobey Maguire Workout & Diet: How He Got Buff Spiderman
- Brad Pitt Workout & Diet: Into Achilles For Troy
- Ryan Reynolds Workout: How Green Lantern Got A Lean Body
- Jason Statham Workout: How To Train Like A Tough Guy
The are no workouts for his back
Michael C Hall uses Thursday as his arms and back day. There are back exercises, like lat pulldowns and seated pulley rows, on that day (page 2).
Anybody know how long it took him to get into shape and what his calorie limit for everyday was?
I don’t have any specifics. They usually start training about 6 months prior to filming. During filming, Michael C Hall continues to work out with his trainer when he can. For calories, I suggest using My Fitness Pal.
“make sure you’re heart rate”
You need a proofreader.